Avocados to Lower Blood Pressure

I was just reading a book by cardiologist Stephen Sinatra. He mentions avocados as a useful tool when working to lower blood pressure, so I thought I'd share some of the benefits and how you can incorporate avocados into your diet.

Now, I can't say I'm an avocado lover, so this is for those of you who enjoy this supposedly "tasty" fruit:)

A diet high in potassium promotes a lower blood pressure by balancing out the sodium in your diet. A diet high in potassium can reduce systolic blood pressure ~4.4 mm Hg and diastolic pressure ~2.5 mm Hg. The more potassium in your diet the better your blood pressure will be. (FYI - If you have kidney issues discuss with your physician.)

Tips to Increase Avocado Intake

Increasing your intake of avocados is not difficult and is especially good if you use it to replace less healthy sources of fat.

For example, replace the butter or cream cheese on your bagel/bread with mashed avocado. You can also opt for avocado slices on a sandwich in place of mayonnaise.

You can also add avocados to salads or use as a dip for raw vegetables.

A word of caution:

Just because avocados are nutrient dense and good for your health, they are high in calories! They make a great addition to your diet . . . in moderation.

A serving of avocado is ~2 tablespoons (or about 1/6 an avocado). One serving provides 55 calories. So, enjoy, look for ways to add more to your regular diet, BUT don't go overboard.

Lisa Nelson RD, a registered dietitian since 1999, provides step-by-step guidance to lower cholesterol and lower blood pressure, so you can live life and enjoy your family for years to come. Lisa's passion for health comes from her own family history of heart disease, so she doesn't dispense trendy treatments; Lisa practices what she teaches in her own daily life. Because her own health is the foundation of her expertise, you can trust that Lisa will make it truly possible for you to see dramatic changes in your health, without unrealistic fads or impossibly difficult techniques.